QUESTION
Air Force EOD – I got selected and should be heading to school in about a year. I’m in shape, but haven’t lifted hard/heavy before and am looking to get into better shape for school.
ANSWER
Do the Plans/order in the Virtue Packet beginning with Military OnRamp. When you get orders and a firm date for school, email back.
QUESTION
Im currently in week 5 of the Sapper Plan.
I do not intend on doing the last week because my pre-sapper starts on that Thursday. Reason i was not planning on doing the last week is because i want to be fresh. I know week 8 is the post-assestment to see my final results but i will already putting that do test the same week.
What do you recommend? (Monday-Wednesday)
ANSWER
I’d recommend skipping week 7 and doing week 8 of the plan the week before your course starts. Rest over the weekend, then perhaps do some easy running/training Mon & Tuesday, and full rest on Wednesday.
– Rob
QUESTION
I just completed the 5-week cycle for Busy Dad Limited Equipment 1.
Should I now progress to “Busy Dad Limited Equipment 2?”
I ask because the nature of training seems a bit different and not sure if it meant to be a natural progression or just didn’t training focus which is meant for me to just repeat the “Busy Dad Limited Equipment 1” cycle with higher numbers or move onto “Busy Dad Limited Equipment 2”.
ANSWER
Yes, move to BDLE 2. The programming is designed to run concurrently.
– Rob
QUESTION
I am looking to eventually purchase your Ruck-Based Selection (SFAS) Training Packet, but I am currently laughably out of shape and about 60 lbs too heavy. While it looks like a very comprehensive program, is there a maybe program you recommend before that program? Sort of an unfuck yourself/couch-to-SFAS Training Packet. Or is that packet an all in one?
ANSWER
Also – fix your diet.
Here are our recommendations.
Email back on the other side of Bodyweight Beginner.
– Rob
QUESTION
I’ve got a two part question for you about your ultra programming. I’m looking to complete the Mogollon Monster in 2024 and I’d like to use the mtn tactical training plans as I’m a fan of the strength training and work capacity that is factored in vice just straight mileage based run plans with maybe some yoga or body weight exercises thrown in that I often see run coaches offer. However, my issue is that I’m going to have to PCS to southern Florida to a location about 12 hrs from any mountains and the Monster has +20K’ of climb on rocky technical trails.
So my question is do you have recommendation as to a) how much vert do you normally recommend athletes program into the ultra plan b) how to augment vert training if only flat runs are available?
I’ve trained doing weighted step ups in the past, but based on my experience it can be hard to set yourself up for success for hard pushes in the mountains without the mountains. I’ll be able to program occasional trips to mountainous areas but it will likely be sporadic and hard to plan out long term due to my job requirements.
One of my biggest concerns in not just the physiological requirements, but also the mental aspect of building confidence cumulatively by working through challenges that only come from full days out consistently grinding in an environment similar to the one you plan to compete or operate in.
Appreciate any thoughts or advice you might have.
ANSWER
My go-to is step ups. Another option – one we’re currently testing is long – is weighted sled drags (1-4 hours) – so that might be an option. Does’t matter what you drag – small tire will do. You’ll be going for a while so you need to be able to move with it. I like to wear a back pack and put the rope to the sled through the straps on the pack.
You’ll need to add in leg blasters for the eccentric hit of the downhills. Step ups and/or sled drags won’t train eccentric strength.
Overall, there’s no shortcut for a distance event. You have to train long to go long.
– Rob
QUESTION
I’m 6 months post hernia surgery. It was direct inguinal both sides (lower abdomen). I’m 45, did most of the backcountry hunt program a few years ago and was maintaining on Bodyweight Foundation.
Any suggestions to get back into a workout routine?
ANSWER
– Rob
QUESTION
I am looking for a beginning fitness and strength training plan for hiking, backpacking, and bowhunting. I would like something that is for beginners or those with an athletic background, but are returning to an active fitness lifestyle. A basic plan without complex movements would be great.
I have right knee issues, so running and squats with a barbell are not possible. Rucking is good, and I have a gym membership, so I have access to free weights, machines, treadmill, stair master, TRX, and spin classes.
I have looked through your website, and it’s by far the most thorough fitness website I’ve seen. Very well organized.
Any assistance with choosing a plan that could work, would be much appreciated. I am willing to pay extra for a customized plan, as well.
Look forward to hearing from you.
ANSWER
– Rob
QUESTION
Read your Art of Living article as I just finished Aurbry Marcus’s Own the Day.
Nice touch Coach!
And
…if you get a chance “Own the Day, it has that Tim Ferris feel, but I did enjoy the sleep cycle chapter.
Lastly- I’m sure you come across questions like –
Coach, I’m over 55 but under 63 ( a little juice in the tank) and want to try out for an assessment, either for a mountain course, law enforcement tactical team, and even for an elite status like Go-Ruck.
… Am I chasing a pipe dream?
My thoughts-
I guess one could reference what CFHQ and /or CF Invictus has done with scaled back training/competition scoring.
But
What if I’m being assessed with an entire group of young studs – where the standards are the same and equal,
…..is the (training up) for such an event/assessment – “just” and “healthy” for the peppered over 55 athlete or just accept your time has been great and move on buddy.
( maybe a future article?) …
ANSWER
It’s certainly fine to want a physical challenge at our age (I’m 55 also).
Issue from the fitness side will be slower recovery, and at least for me, significant joint pain.
I would add that for me fitness-only challenges like GoRuck, some crossfit event, spartan race or even an ultra have never had much appeal. Perhaps because I’m a S&C coach, but I’ve never thought of fitness in an end to itself. It’s always been a “tool” to achieve a greater goal.
So I’ve always gravitated toward physical challenges that carried a bigger technical and knowledge component. I started backcountry bowhunting in my late 40s for example. Fitness is important, obviously, but there is so much more to backcountry bowhunting including mountain knowledge, hunting knowledge, gear management, mental stamina, etc.
This January I started working towards downwind foiling … ideally in the open ocean. I started standup paddleboarding, then surf foiling, and now, I’m working on downwind foiling and getting my ass handed to me!
These type of activities aren’t a one-and-done like a Goruck event …. but take much longer to prepare for, and the learning never ends. They are like long adventures with multiple ups and downs – and enrich my life more than just from the fitness element – for example I’m currently in Hood River, Oregon, living out of my truck camper and trying to teach myself downwind foiling.
As well, they don’t feel “artificial” like a ultra or spartan race.
So this is what I’d recommend …. something like a long through hike. taking up backcountry skiing or hunting or alpine climbing, or working toward a black belt in Jiu Jitsu. A goal or new activity that has a fitness element, but is so much more.
Whatever you choose, just be patient with yourself – and understanding. My joints give me the most trouble … significant pain which means it it takes me a while to warm up and I walk and move like a cripple afterward. But it’s worth it!
– Rob
QUESTION
Looking to start the wildland fire fighter training packet along with after, the Pj selection packet. What ruck would you recommend? The Alice pack or MOLLE? Or is there a separate suggestion you have that would be better for Ergonomics/back longevity. Looking to stay slightly cheaper.
ANSWER
Best is to use the ruck you’ll use at selection. Using the train up to dial your gear is best. Other than that – it’s totally up to you and personal preference. The only caveat is you want the weight to sit high – across your shoulder blades – not low against you’re lower back … so you need a pack that makes this possible … and or to make some other accomodation. With ALICE packs we’d load plates and dumbbells in the radio pouch at the top. With other packs, we’d put a basket or volley ball in the pack first to take up bottom space, so the weight would rest on top of it up high.
– Rob
QUESTION
Current situation: I’ve just started MCCC. We have to have group PT twice a week, with one of those days being Monday; as well as, flag football on Wednesday afternoons.
I have Assessment and Selection for SFAB in one month. I’ve heard that it’s not crazy, just an ACFT, rucking, and some smoke sessions.
I’m also planning on attending Ranger school after MCCC; somewhere around February to March 2024.
I’ve just PCS’ed here so I haven’t been doing too much PT this last 4-6 weeks.
I was thinking about kicking it off with the On-Ramp, but I’m not sure how having to do PT with the class twice a week will affect my abilities to follow the plan(s).
What are you thoughts on where I should start and which plans I should follow to be best prepared for all this?
ANSWER
One thing at a time – now focus on the SFAB. I’d recommend the Army OCS Training Plan that has focused programming for the ACFT, as well as running, rucking, work capacity and chassis integrity.
How to work in your unit PT? 2-a-days if possible. If not, shift your plan training to the right if you do PT one day and can’t double up. I.e. follow the sessions in order, regardless.
Email back on the other side of SFAB.
Good luck!
– Rob
QUESTION
I’m a DS applicant who completed everything and the only thing left if my physical readiness test. While training for the PRT, I hurt my calf. I’ve been resting and going to therapy to strengthen it. I’m 48 years old and I’d like to.know what’s the best approach I can take to start training. I don’t have any problems with sit ups and push ups. I’d like to know if there’s a workout I can follow.
ANSWER
I assume you’re completed our
DS PRT Plan? You can continue with this plan (push ups, sit ups) and instead of doing the running, get on a spin bike and spin for the running …. if your calf will take it. In stead of the 800m runs, do max effort 2-minute spins on the bike.
– Rob
QUESTION
I want to get your recommendation on a plan for me. I am 60 y/o, a retired Army officer and I am pursuing a potential retiree-recall mission to go to Kuwait. My position would be in an office environment but walking quite a bit around the base in the Middle East heat. I workout regularly with a combination of strength, endurance and cardio. Based on this, what plan would you recommend for me? I want to be physically prepared should I get selected for the overseas tour. I believe I would benefit from a structured plan.
ANSWER
– Rob
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